Panza

I had a brain hemorrhage and a broken elbow/hand which got me off the bike for months. I used to have the stem all the way down, slammed, for riding hard and tucked. Thank goodness I didn't cut the steering tube because now I have the bike in the highest position just about level with the seat. My back and lower back is becoming sore too soon. After 1+ hours of cycling only. 8+ hours in the saddle are nowhere near my mind, but what is the best combination of lumbar exercises and stretches get me back into position fastest?

ColaJacket

See a good Physical Therapist.

GH

69chevy

Are you trying to take pressure off of your recently injured arm by overusing your back muscles?

Carbonfiberboy 

Or buy a copy of Core Advantage. Worked for me.

Tillerman6

I admire your willingness to ride tucked in, but there are easier and less painful ways to ride. You may want to consider a recumbent. Pain free riding and possibly more streamlined depending on your choice of machines. I could go on, but I don't want to sound like a commercial for my own way of doing things.

Trakhak

I've always found cycling with a road bike to be among the most benign methods for stretching my back. That said, you may be attempting too much too soon. Simplest approach might be to ride frequently for short distances, increasing mileage per ride very gradually.

woodcraft

What's the hurry?

If that's a good position for you, it'll come back in due course

as you get back in shape.

Bunyanderman

I'd call it strength rather than flexibility, that might help.

merlinextraligh

Is the testosterone included?

sced

You were probably static for a while and now need to improve your core strength and overall flexibility. Cycling makes one tight and isn't the best for you by itself. You can do yoga or yoga-like exercises. I have chronic back pain from arthritis and do 30 min of exercises once or twice a week. A simple thing I do every day in the shower is toe touches and heel cord stretches with the warm water hitting my backside - only takes a couple of minutes. These two things have been life changing for me.

Carbonfiberboy 

Well, I don't really know. Maybe. Arrrggghhh!

Mandeville

Unfortunately there is no fast conventional way to regain or obtain flexibility. It takes time and a commitment to doing the exercises to obtain it. Two cardinal rules.

1. Try to be very warmed up when stretching.

2. Don't over stretch on a given routine/day/exercise. (Probably the most common mistake for those seriously seeking stretching.)

It would be great if you got involved with regular PT or a legitimate reputable stretching class somewhere.

Panza

3 Week Update: Interestingly enough, I found that practicing out of the saddle better prepared me for riding in an aggressive position. It made me more sore than simply spinning in the saddle but helped overall. My local cycling mates have tapered off to winter season training with less mileage and we're all encouraging each other to get that core strength in.

Fiery

This. Before I started riding semi-regularly, I could just about touch the ground with knees locked after a warmup. Now I can almost place my palms flat on the ground, with no stretching routine outside of riding.

popeye

I made unexpected big progress in flexibility with out of the saddle sprints in the drops.

inspclouseau

My chiro and the stretches he taught me worked wonders.

Hamstring stretches were by far the biggest help.